Day 3.2
WU:
Dyn stretch
Band FP w/ ER: doubled micro x20x2
SA band cross body fly: quad micro x6, 15x2
Band march x2m
A Push
A1. DB banded press (8-10) (db vs band wrapped behind back)
1. 52.5 per hand vs pro light x10
2. “ “ x10
3. “ “ x10
4. “ “x10
A2. Banded press (8-10, 2s hold @ top)
1. Pro light x10
2. “ “ x10
3. “ “ x10
4. “ “8
A3. Db press (bottom half only) (AMRAP)
1. 52.5x20
2. “ “ x10
3. “ “ x10
4. “ “6
Ext wrist roller:
52.5 x 1 length - too heavy, cheated these.
25 x 1 length
20x1 length
B Legs
B1. Heel elevated banded goblet db squat (as close to platz stance as my hips allow me to be) (bfr) (8-10, 2s pause @ bottom)
1. 52.5lb x20 (short mm around knees)
2. “ “ x20
B2. Chaos back squats (8-10)
1. Xbar + 52.5 each side x10 - picking this off the floor and getting it onto my back was the most max effort part of this workout lol.
2. “ “ x10 - started with it laying on the couch this time - made it a tad easier to get into position. Not sure if these are gonna work either. May might have to try and rig up a set up to get the dbs wider than the verical posts on the xbar then just do zerchers.
B3. Heel elevated bottom 1/2 BW sq (2s pause @ bottom) (short mm band around knees) (AMRAP)
1. Bw x15
2. Bw x15
Would’ve liked to get through 3 rounds but effing with the back squats in combo with all the reps (90 reps right there) killed the clock.
C Pull
C1. Db strict wall curl (8-10, 2s @ top)
1. 22.5 x10
C2. Db wall lean curl (AMRAP, bottom half)
1. 22.5 x x10 (did full reps - forgot it was a bottom half only amrap)
C3. Db pronated curl (8-10, 2s @ top)
1. 20x10
C4. Band hammer curl (AMRAP, fast) (1 arm at a time)
1. Mini x20 each arm
D. Push
D1. Extended range pushup (AMRAP)
Bw x27
D2. Push up (AMRAP)
Bw x5
D3. Knee pupushupsh up (AMRAP)
Bw x5
Beat 1.1 by 2 extended range pushups.
D4. Doorway stretch x30s
Only did 1 set of the curl sequence and then quickly knocked out the mechanical drop set. Was running low on time d/t a phone call i had to be on.
WU:
Dyn stretch
Band FP w/ ER: doubled micro x20x2
SA band cross body fly: quad micro x6, 15x2
Band march x2m
A Push
A1. DB banded press (8-10) (db vs band wrapped behind back)
1. 52.5 per hand vs pro light x10
2. “ “ x10
3. “ “ x10
4. “ “x10
A2. Banded press (8-10, 2s hold @ top)
1. Pro light x10
2. “ “ x10
3. “ “ x10
4. “ “8
A3. Db press (bottom half only) (AMRAP)
1. 52.5x20
2. “ “ x10
3. “ “ x10
4. “ “6
Ext wrist roller:
52.5 x 1 length - too heavy, cheated these.
25 x 1 length
20x1 length
B Legs
B1. Heel elevated banded goblet db squat (as close to platz stance as my hips allow me to be) (bfr) (8-10, 2s pause @ bottom)
1. 52.5lb x20 (short mm around knees)
2. “ “ x20
B2. Chaos back squats (8-10)
1. Xbar + 52.5 each side x10 - picking this off the floor and getting it onto my back was the most max effort part of this workout lol.
2. “ “ x10 - started with it laying on the couch this time - made it a tad easier to get into position. Not sure if these are gonna work either. May might have to try and rig up a set up to get the dbs wider than the verical posts on the xbar then just do zerchers.
B3. Heel elevated bottom 1/2 BW sq (2s pause @ bottom) (short mm band around knees) (AMRAP)
1. Bw x15
2. Bw x15
Would’ve liked to get through 3 rounds but effing with the back squats in combo with all the reps (90 reps right there) killed the clock.
C Pull
C1. Db strict wall curl (8-10, 2s @ top)
1. 22.5 x10
C2. Db wall lean curl (AMRAP, bottom half)
1. 22.5 x x10 (did full reps - forgot it was a bottom half only amrap)
C3. Db pronated curl (8-10, 2s @ top)
1. 20x10
C4. Band hammer curl (AMRAP, fast) (1 arm at a time)
1. Mini x20 each arm
D. Push
D1. Extended range pushup (AMRAP)
Bw x27
D2. Push up (AMRAP)
Bw x5
D3. Knee pupushupsh up (AMRAP)
Bw x5
Beat 1.1 by 2 extended range pushups.
D4. Doorway stretch x30s
Only did 1 set of the curl sequence and then quickly knocked out the mechanical drop set. Was running low on time d/t a phone call i had to be on.